It is always possible to start a fitness routine, which is strongly suggested at any age. In addition, I have seen people of all ages efficiently get into shape and retake control of their life by utilising the power of weightlifting. The best time to begin a routine for bodybuilding is whenever you believe you are prepared to do so. After that, proceed with whatever you want, regardless of what it is. When starting a new hobby, there is no perfect age or period; nevertheless, before you devote all your attention to it, you should be sure that this is genuinely what your heart desires. So what are some benefits of delaying one’s beginning until later in life?
Bodybuilders over 40 have much better muscular quality, a smaller fat structure, more ripped muscles, a lower risk of injury due to higher collective awareness, and stronger tendons and ligaments than bodybuilders under 40. In the realm of health and wellness, there are a lot of myths and misconceptions that continue to be spread around despite what the findings of scientific studies and the perspectives of experts have to say about the topic. In the world of fitness, as well as in medical offices and among young coaches, one of the most frequently discussed topics is whether or not lifting weights might stunt a person’s growth. If you are the parent of a kid under 18 years old, you may be concerned about whether or not the strength training sessions that young people are engaging in at the gym or as part of a team sport are causing their growth to be stunted. It may be a cause for concern if you are unsure whether or not these activities are having this effect. You should be aware that your child does not need to quit lifting weights to prevent their growth from being slowed down, even though this may seem like a concern that has some basis in reality.
What does science say?
The urban rumour that children won’t continue to grow if they start lifting weights at a young age is not supported by any evidence or research from the scientific community. Nevertheless, this urban legend has been passed down from generation to generation.
According to the conclusions of many studies and pieces of scientific data, children who take part in resistance training programmes that are properly organised and supervised gain a variety of benefits, some of which are as follows:
- A boost in one’s sense of self-worth, excitement for physical exercise, and strengthening and enhancing the bone mineral density index.
- A reduction in the risk of fractures and the occurrence of sports-related injuries.
Does gym affect height growth?
Regardless of what the scientific community and industry specialists say about the subject, it is impossible to pinpoint any other field in which myths and partial facts are as prevalent as they are in the wellness and health industry. It is the case, although the wellness and health industry employs professionals. For example, does regular exercise at the gym inhibit the body’s natural ability to grow taller? In medical offices and fitness centres, this is one of the questions that is posed to the staff regularly. Suppose you are the parent of a child who is under the age of 18. In that case, it is natural for you to be concerned about the possibility that the strenuous physical activity and training workouts your child is undergoing at the gym or as a sports team member could limit the amount of vertical body growth they experience. Likewise, if you are the parent of a child over 18, it is also natural to be concerned about this possibility. Again, it is a legitimate concern; however, the good news is that your child doesn’t need to stop participating in the gymnastics activities they have been performing until now.
Bodybuilding vs. Strength Training
According to the explanation offered by New Mexico State University, strength training is a form of physical activity characterised by the utilisation of resistance in the pursuit of improved muscular fitness. Over time, it will build bone strength and mass, maintain lean mass, boost blood lipids, and make it simpler to shed fat. All of these effects could occur simultaneously. In addition, this exercise can also make everyday duties easier while improving cognitive ability and lowering stress levels. One of the three foundations that good nutrition and adequate rest are the other two. Strength training is one of the three pillars that bodybuilding is built around.
On the other hand, this does not mean that strength training and bodybuilding are synonyms for the same thing or that they are equivalent. According to the World National Bodybuilding Federation Canada, bodybuilding is a form of strength training that is more regimented and involves a specialised diet, including supplements. Bodybuilding also involves the sport of competitive bodybuilding. Bodybuilding also requires a certain amount of commitment and time each day. The objectives are to produce an appealing physique, enhance one’s lean mass, and maintain a healthy percentage of body fat at a manageable level.
On the other hand, strength training is not necessarily concerned with how you look from an aesthetic point of view all of the time. In addition, you are not required to adhere to a specific diet or take any nutritional supplements. Finally, you don’t need any other motivation to lift weights beside the desire to feel better about yourself or to make general progress in your fitness level.
Why do people believe that lifting weights stunts growth?
Likely, the concern that youngsters would harm their growth plates if they participated in a strength-training programme was the root of the belief that lifting weights slows growth. According to Dr Rob Raponi, a naturopathic doctor and qualified sports nutritionist, the idea that lifting weights hinders growth probably derives from the fact that causing harm to growth plates in immature bones can result in stunted growth. Therefore, lifting weights can result in injury to growth plates. However, Dr Raponi says lifting weights does not prevent a person from growing. On the other hand, he places a lot of emphasis on the fact that this condition can develop due to incorrect form, overly big weights, and a lack of monitoring. In other words, these three things can lead to the development of this condition.
But on the other hand, this is different from accurately performing the exercises. This urban legend completely disregards the reality that taking part in virtually any sport or physical activity for leisure puts one in danger of suffering some injury. The growth plates are involved in between 15 and 30 per cent of all fractures that occur in children. This statistic refers to the overall number of fractures in children. Growth plates are the cartilaginous patches of developing tissue that may be seen at the extremities of your long bones (such as the thigh bone). These plates are more delicate during the formative stage when they are still growing, and as a result, they are more prone to damage. However, these plates change into more rigid bones in young adults who have reached their full physical potential. Even while growth plates are susceptible to damage, this does not mean adolescents and young adults should refrain from lifting weights. According to Chris Wolf, DO, a sports medicine and regenerative orthopaedic expert at the Bluetail Medical Group, the general agreement among medical specialists is that weightlifting in children under 18 is safe, provided that the activity is undertaken properly. However, it is only if the recommended procedures carry out the activity.
So, where does the myth that gym stops height growth originate from?
Let’s take a trip back to 1964 in Japan, where the first documented instance of the beginning of this urban legend occurred. Some specialists have concluded that youngsters who exert much effort during their formative years have shorter statures than their peers as adults. Their logic behind this is that when children are going through puberty, excessive physical labour will cause harm to their growth plates, which will then cause their growth plates to close early, resulting in the children’s growth being stunted. In addition, this will cause the parents to worry about their children’s safety. On the other hand, their research has omitted to consider a key feature: the pervasive malnutrition common among Japanese children during that period. It is an important factor that has been overlooked. The fundamental reason for their short stature is that they do not engage in strenuous labour on farms or in factories, which could have contributed to their shorter stature. However, parents of the period were misinformed about the influence of gyms on height by these publications and magazines, in addition to gossip from their coworkers, which eventually led to this misconception becoming even more widespread.
Should Children Lift Weights?
According to the United States Department of Health and Human Services, children and adolescents are strongly urged to engage in at least one hour of moderate to intense physical activity daily and three or more sessions of muscle-strengthening exercises each week. In addition, to keep up a healthy lifestyle and reduce the risk of bone fractures, it is recommended that bone-strengthening exercises be performed at least three times per week. The Centres for Disease Control and Prevention (CDC) classifies the use of free weights or gym machines to undertake weight training and bodybuilding as a form of physical activity of a moderately intense level of difficulty. On the other hand, strenuous exercise activities include running, jogging, cycling, and weight-training circuits. Children of all ages can benefit from engaging in strength training. This training style can improve athletic performance while simultaneously building muscles and bones, as the American College of Sports Medicine (ACSM) states. Lifting weights and performing exercises using one’s body weight, such as push-ups and squats, are safe for children and teenagers. Students can also experiment with different repetition ranges and gradually increase the weight they lift (up to a specific point). According to the Mayo Clinic, engaging in strength training can help young people feel and look better, maintain a healthy weight, and perform better in the sport of their choice. The accumulation of more muscle tissue is not the goal in this context. In a perfect world, children should exercise with little resistance and focus on ensuring their form is accurate.
Contrary to the prevalent belief, children and teenagers who lift weights are not prevented from developing normally. According to a study that was carried out at the St. Louis Children’s Hospital, children as young as seven can start lifting weights. Muscle strength should be supplemented with various forms of training to achieve a well-rounded approach to physical fitness. It is vital to seek the assistance of a specialist, such as a physical therapist or a personal trainer, particularly when dealing with younger patients such as children.
Does lifting weights stunt growth?
People continue to believe that going to the gym affects a kid or teenager’s ability to grow taller because they are probably scared that working out will lead them to experience an injury to their active growth plates. This fear likely contributes to people’s belief that going to the gym affects a child or teenager’s ability to grow taller. However, the “engine” that propels human vertical growth in adolescents and youngsters is the active growth plates in the skull. Despite this, there is still a chance that growth will be stunted if an individual lifts weights that are too heavy for their body, have improper form, or needs more supervision. The effect is only partially attributable to activities like weight lifting and other workouts performed in a gymnasium. This misunderstanding does not consider the reality that you are in danger of getting hurt anytime you participate in any sporting or recreational activity.
The fact is that growth plates are involved in anywhere from 15 to 30 per cent of all fractures that occur in young people. When you reach your physical maturity, which normally takes place after you have gone through puberty, the cartilaginous growth plates located at the ends of your long bones will transform into bone. Growth plates are patches of growing tissues that are made up of cartilage. The ends of long bones are where you’ll find growth plates in your body. When first developed, these plates had a more malleable consistency, making them more prone to damage. Because of this, a child or adolescent should not stop going to the gym or lifting weights because their growth plates are more prone to injury.
Teenagers and Bodybuilding
Working out throughout puberty has been suggested by the American College of Sports Medicine (ACSM) as a potential factor in the development of increased muscle and strength. Because young children lack the hormones essential to put on mass, it is highly unlikely that these consequences will present themselves in them. However, it is still possible that they could. On the other hand, strength training has been shown to increase the size of the muscles in adolescents. Teenagers may be especially vulnerable to this influence. A number of the most well-known bodybuilders started their start when they were still in their teenage years, such as Jay Cutler and Arnold Schwarzenegger. It is essential to remember that children and teenagers, whose bodies are still developing, should not adhere to the criteria for strength training intended for adults. Instead, the American College of Sports Medicine (ACSM) recommends that individuals include strength training in a comprehensive workout routine that includes cardiovascular exercise, flexibility training, and other types of physical activity. Put another way, people shouldn’t limit themselves to strength training alone. Around the age of 19, a study conducted in 2014 and published in the journal PLoS One found that testosterone, the primary male sex hormone, reached its highest level. According to Harvard Health Publishing, this hormone has a crucial role in the growth and strength of muscles and normal development, sexual behaviour, and the health of bones.
Additionally, this hormone is responsible for maintaining normal development. Because of this, adolescence is an ideal time to start gaining muscle; however, this does not mean you should begin training like a bodybuilder would. Adolescence is an excellent time to start gaining muscle. The explanations offered by the Hospital for Special Surgery indicate that the most beneficial choice for adolescents is to participate in an extensive fitness programme. Throughout this stage of development, teenagers should primarily emphasise participating in physical activities that build strength and endurance. The experts advise beginning with moderate weights and gradually working to greater loads. They also recommend warming up with lighter loads first. Your objective should be to complete three sets or more of each exercise, with ten to fifteen repetitions in each set. Pick a weight that allows you to maintain good form throughout the entirety of the range of motion you’re going through in the exercise you’re doing.
At what age should people begin their gym journey?
Even if they are in the process of growing taller, children and teenagers who are between the ages of 12 and 16 do not yet have muscles and skeletal systems that are strong enough for intense gym workouts. It is true even if they are in the middle of the process, that causes them to get taller. Going to the gym at this age will cause every exercise to have an immediate and direct influence on the vertical skeletal system. As a result, going to the gym will lead the vertical skeletal system to grow. The exercises recommended for children of this age should be basic activities, such as swinging or skipping rope. It is so that the children can avoid inflicting injury on their growth plates while yet successfully promoting the manufacture of growth hormones. When kids reach the age of 17, they will be able to make a conscious decision on whether or not they want to increase the difficulty level of their exercise routines. They have reached the age where their muscles and skeletal system are powerful enough to withstand tough gym activities such as weight lifting. Going to the gym will, from a medical point of view, help strengthen the individual’s muscles and skeleton, making them healthier and more resistant to osteoporosis. Consequently, once you reach the age of 17, you will be eligible to participate in activities at the gym that will not only assist you in attaining a toned figure but will also support general body growth.
Best Age to Build Muscle
Even though they are growing taller, children and teenagers between the ages of twelve and sixteen do not yet have skeletal systems and muscles that are strong enough for tough gym workouts. It is true even if they are in the process of becoming taller. It is the case regardless of where they are in the process that leads to them achieving their desired height increase. Because of this, if you go to the gym at this period, practically every exercise you do will directly and immediately affect the vertical skeletal structure. The vertical skeletal system will grow because of this, so coming to the gym is beneficial. Swinging on a swing set or skipping rope are two examples of simple physical activities that should be recommended for children of this age. It is done to ensure that the children do not sustain any injuries to their growth plates while simultaneously facilitating an increase in the production of growth hormones. When children reach the age of 17, they will be able to make a mature decision on whether or not they want to increase the difficulty level of their workout routines. They have progressed to the stage where their muscles and skeletal system are strong enough to tolerate strenuous gym activities such as weight lifting. They have accomplished this by consistently going to the gym and working out. Going to the gym will, from a medical standpoint, affect the individual’s muscles and skeleton. As a result, the individual will be healthier and more resistant to osteoporosis. Consequently, once you reach the age of 17, you will be eligible to participate in activities at the gym that will not only assist you in getting a toned figure but will also encourage overall body growth. These activities include weight training, circuit training, and free weights.
Not letting gym affect height growth
It is essential to ensure that you perform each activity correctly. It is just as important as choosing the most effective exercises to perform, which is one of the most important things you can do. Remember to keep the following information in mind whenever you go to the gym:
- It is essential to perform a comprehensive warm-up before undertaking any physical activity. While working out, you will be less likely to get injured if you do this.
- It is best to steer clear of workouts that need you to bend your back, such as lifting weights, first thing in the morning when your body is at its most vertical. It is the time of day when your spine is most susceptible to damage (this height will be shortened throughout the day owing to gravity, which is addressed in another article on Howtogrowtaller.com). In addition, you must never lift weights when seated or standing upright; this will prevent any potential harm to your spine.
- The amount of exertion that is right for your body to handle during the workout should be determined by it. The most prudent action plan is to do everything possible to avoid overtraining.
After a strength training session at the gym, you must get sufficient rest to allow your muscles to grow and heal. You also need to ensure that you are following a healthy and well-balanced diet. It is an absolute must. Your meals must have a good amount of protein, fibre, calcium, and vitamins. In addition, it would be best to keep a healthy lifestyle, including going to bed before 11 p.m. and refusing to stay up late to play computer games or watch many episodes of your favourite television series. These activities can keep you up late and contribute to an unhealthy lifestyle. The beneficial exercises you perform in the gym won’t be able to compensate for the fact that you’re also engaging in those other activities, which will slow down your progress. So a second piece of advice is to ensure that you don’t let any “boosters” like alcohol, beer, or cigarettes “infiltrate” your lifestyle while you are still a teenager. You should do all in your power to steer clear of these chemicals because they have the potential to severely stunt the development of your entire body, much alone your height growth. Because you now know the answer to the question, “Does gym stop height increase?” you can make the most of the numerous benefits of going to the gym.
Nevertheless, if you are still a teenager or an adolescent, be sure you are supervised by a certified personal trainer, coach, or educator with expertise and knowledge in planning and overseeing gym activities for young people. It is true regardless of how much you are into fitness. It is of the utmost significance for those going to a fitness centre for the first time. The popular idea that people who frequently exercise in gymnasiums will experience a drop in height as a side consequence of their exercises is not supported by any credible evidence and should be disregarded.